485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/17/17

January 16, 2017

 

20170116_151226

 

Intermediate

Strength:

Power clean

5 x 5 @ 60%

Muscular Endurance:

3 Rounds –

15 sec Pull-up hold

25 sec L-sit hold

20 sec Push-up hold

*Cycle between narrow, wide, and diamond hand placement for the pushup hold. Round 1 à narrow, round 2 à wide, and round 3 à diamond.

Metabolic conditioning:

3 Rounds –

10 Front rack lunges

20 Thrusters

30 Mountain climbers

Beginner

Strength:

High pull

6 x 6 @ 50% of clean 1RM

Muscular Endurance:

3 Rounds –

15 sec Inverted row hold

25 sec knee raise hold

20 sec Push-up hold

*Cycle between narrow, wide, and diamond hand placement for the pushup hold. Round 1 à narrow, round 2 à wide, and round 3 à diamond.

Metabolic conditioning:

3 Rounds –

10 Goblet lunges

20 Thrusters

30 Mountain climbers

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